Eat healthy, live healthy, be happy!

6 ways to transform your meals and eat healthier!

These 6 tips will help you with making healthy choices when preparing your meals. We all know that it is important to maintain a healthy nutrition plan– but sometimes its confusing about where to start! Trust me, your body will be thanking you for doing so!

TIP1 -Reduce the amount of fat, sugar and salt you consume

Fat. For baked goods, use half the butter, shortening or oil and replace the other half with unsweetened applesauce, mashed banana or prune puree.
Sugar. Reduce the amount of sugar by one-third to one-half. Instead, add spices such as cinnamon, cloves, allspice and nutmeg. You may notice a difference at first, but over time, your body becomes adjusted to these changes!
Salt. For most main dishes, salads, soups and other foods, you can reduce the salt by half or even eliminate it. You can reduce salt by half in baked goods that don’t require yeast. For foods that require yeast, you may need to experiment.

TIP 2 -Make a healthy substitution

Healthy substitutions not only reduce the amount of fat, calories and salt in your recipes but also can boost the nutritional content.
Pasta. Use whole-wheat or gluten free pasta instead of enriched pasta. You’ll triple the fiber and reduce the number of calories — not to mention feel better!
Milk. Prepare a dessert with fat-free milk instead of whole milk to save 66 calories and almost 8 grams of fat per cup. You can even use unsweetened almond milk!
Meat. When making casseroles, scale back on meat, poultry or fish and increase the amount of vegetables. You’ll save on calories and fat while gaining more vitamins, minerals and fiber.


TIP 3- Cut back some ingredients

Toppings. Eliminate items you generally add out of habit or for appearance, such as frosting, sweetened coconut or whipped cream toppings, which are all high in fat and calories.
Condiments. Cut condiments, such as pickles, olives, butter, mayonnaise, syrup, jelly and mustard, which can have large amounts of salt, sugar, fat and calories. In recipes calling for soy sauce, choose low-sodium soy sauce or better yet – substitute Braggs Amino Acids in  to decrease the amount of salt.
Cheese. If a recipe calls for 1 cup of shredded cheddar cheese, use 1/2 cup instead.

TIP 4 -Change cooking and prep techniques

Cooking method. Healthy cooking techniques include braising, broiling, grilling, poaching, sauteing and steaming.
Basting liquid. If the directions say to baste the meat or vegetables in oil or drippings, use a small amount of wine or low sodium/fat-free vegetable broth instead.

Nonstick cookware. Using nonstick pans or spraying pans with nonstick spray will further reduce the amount of fat and calories added to your meals.

eating colors

TIP 5 -Downsize the portion size

Slow down. Eat your meals more slowly to give your body a chance to register the fact that you’re filling up. Put your fork down between bites if necessary. You’ll eat less in the long run.
Check portion sizes. Many portions today are so large you may not realize what a true portion or serving is. Train yourself by using smaller plates, spoons and cups.

Plan ahead when eating out. It’s easy to go overboard when eating out. Take precautions you can pack half the plate for take out before eating, or split a plate with another.


TIP 6 -Replace one meal a day with Shakeology!

Use Shakeology right after your workout. Using Shakeology after your workout will help you build muscle and keeps your energy levels high for the rest of the day!
Plan your Shakeology recipes ahead of time. When writing out your grocery list for the week be sure to include the ingredients you need for your shakes as well. This will help minimize the amount of time you spend making the shake every day, not to mention it is a delicious treat to look forward to! 🙂
Think you’re ready to take the challenge of transforming your diet into a healthy “all you can be” plan? Let me know and I will be with you every step of the way! Still struggling to keep a healthy nutrition plan? Join our next 21 Day Fix Challenge!! This program keeps you on track with your nutrition plan, fitness and proportion size! Message me for more details!! And NEVER GIVE UP ON YOUR HEALTH!

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